Oats

What is Oatmeal?

“Oatmeal” is a cooked porridge made by processing oats. Oatmeal is different from just “oats”, which can be any type of raw, harvested whole grain kernel, whether oat groats, steel-cut oats, or instant oats. Oatmeal can be prepared by boiling oats in water/milk, soaking overnight, or simply by mixing with other foods or smoothies. Generally speaking, both words mean the same thing these days, and the word “oats” is popularly used to refer to both cooked and uncooked oats.

Types of Oats

Whether you’re looking for healthy oats for weight gain or loss, HealthKart offers multiple options for oats based on different taste preferences and cooking styles. While they all come from the same whole grain, the level of processing changes their texture and cooking time. Some of its options include:

• Steel Cut Oats - These are minimally processed whole oats, and the richest in fibre and protein among other types. This is why these are considered a wholesome and nutritious choice as protein oatmeal. Since they're simply cut into small pieces rather than rolled into flakes, steel-cut oats retain a firmer texture and take around 20-30 minutes to cook in an open pot. Besides being highly nutritious, steel-cut oats are digested slowly, helping you stay full for longer, maintain steady energy levels, and support healthy weight management, be it weight loss or weight gain, when combined with workouts.
• Rolled Oats (Old-Fashioned Oats) - These are oat groats that are steamed and flattened into flakes. They cook quickly in about 5 to 10 minutes and have a soft texture, making them ideal for high protein oatmeal and baking. They retain most nutrients while offering convenience. Texture-wise, the old fashioned rolled oats are a bit chewy and become creamy after cooking without turning too mushy. Popular as breakfast oats, people usually get flavoured and plain rolled oats by soaking them overnight.
• Instant Oats - These highly processed and pre-cooked oats are rolled thinner for quick preparation. These instant oats take only 2-3 minutes to cook by simply adding hot water or milk. So, they’re perfect for busy mornings. Some varieties are mixed with protein blends sourced from soy, whey, dried fruits, etc., making high protein oats for weight gain quite effective.

Nutritional Values of Oats

Oats are packed with important nutrients, making them a highly nutritious food choice. They provide a balanced mix of carbohydrates, protein, fibre, and essential vitamins and minerals that support overall health. Here is an overview of the nutrients found in approximately one cup (about 156 grams) of cooked oats:

• Calories - 147
• Carbohydrates - 25.3 g
• Protein - 5.5 g
• Fat - 2.5 g

Health Benefits of Consuming Oats Protein

Adding oats to your daily diet can help with weight loss, muscle growth, better sugar regulation, and digestion, as explained in detail below:

• May Help Boost Heart Health: Oats contain beta-glucan fibre that is known to lower LDL (bad) cholesterol levels. So, consuming oats regularly can help improve overall cholesterol balance, promote better blood circulation, and reduce the risk of heart disease.
• Helps with Weight Management: Starting your day with a healthy oats breakfast can keep you feeling full for longer due to its high fibre content. This reduces hunger cravings and unnecessary snacking, which can be an effective way to control your calories for sustainable weight loss. At the same time, high protein content can help repair muscle and promote lean body mass. 
• Helps Improve Digestion: Packed with fibre, oats can help nourish good gut bacteria, contributing to a balanced digestive system. If your diet lacks enough fibre and you have constipation, adding oats to your diet may support bowel movements and keep your gut healthy.
• Supports Blood Sugar Control: Oats have an overall low glycemic index, which means that they release glucose slowly into your bloodstream. So, oats don’t cause sudden spikes or crashes in blood sugar levels, making them suitable for people with diabetes.
• Provides Healthy Nutrients: Oats are a great source of essential nutrients like magnesium, iron, zinc, and B vitamins. Combined, these nutrients help in energy production, immunity, and overall body function.

Best Oats Products Available from Top Brands on HealthKart

Whether you want oats for the gym, oats for weight loss, or simply something nutritious for a busy routine, you can browse and buy oats from different leading brands in India. Some of the top ones are:

• MuscleBlaze High Protein Oats - This pack contains instant oats, texturised soy protein, fruits, and seeds, offering you up to 22 g of protein and 12.5 g of fibre per 100 grams. These can complement your active lifestyle and make a good choice for gym-goers and busy professionals who want to lose unhealthy weight and gain lean muscles, especially when you don't have much time to cook a full meal. Their high fibre content makes MuscleBlaze oats ideal for weight loss and improving digestion. Available in flavours like Dark Chocolate, Blue Tokai Café Mocha, Cocoa Rich Chocolate, and more, they make breakfast more enjoyable while helping you stay full for longer.
• Yogabar Rolled Oats - Yogabar offers 100% rolled oats sourced all the way from Australia. Each 40-gram serving of these old fashioned oats gives 5 grams of protein, which digests slowly and keeps hunger pangs away. Cooked in a few minutes, you can make them when in a rush for breakfast or a quick post-workout recovery. The beta-glucan fibre of these oats is also beneficial for reducing cholesterol. So, if you’re looking for something to manage your weight, you can add these to your pantry. Yogabar oats come in an unflavoured option, which you can use as is or customise recipes. You can get these healthy rolled oats online.
• Pintola High Protein Oats - The high protein oats by Pintola contain whey protein powder, soy protein, whole grain flakes, and various nuts and seeds that give plenty of fibre (4.8), protein (13 g), and complex carbs (27.3 g). They’re great if you’re trying to put on some healthy weight. Their intake also helps you stay energised for hours and works great for recovery too. Whether you’re a gym goer, working professional, athlete, or student, starting your day with this oatmeal can surely fuel your day and help maintain your muscle mass. At the same time, it helps curb unnecessary cravings and prevent unhealthy eating, while supporting better digestion.
• MuscleBlaze Instant Oats - With a whopping 10.5 grams of dietary fibre in 100 grams, these oats help reduce hunger pangs, maintain digestive health, and boost satiety, making them the best rolled oats for weight loss. While they already contain 12 grams of protein, you can boost more protein to your daily breakfast by pairing them with ingredients like milk, curd, protein powder, nuts, or seeds. Made with 100% wholegrain, these are super healthy and take only 5 minutes to cook. With no sugar or preservatives, MB instant oats are a practical option for gym goers who want to grow lean muscles.
• Pro.Fitness 100% Whole Grain Rolled Oats - With 100% rolled oats, these oats by Pro.Fitness are a simple way to add wholesome nutrition to your breakfast. They provide 5.2 g of protein, 3.9 g of fibre, and complex carbs that digest slowly, so you feel full for longer. You can use these as overnight oats, mix in smoothies, or even use them for baking something. When made in porridge style, the soft, chewy texture makes the perfect oatmeal. So, if you’re looking for a healthy oatmeal for weight loss, with zero added flavours or preservatives, they're a practical choice for you.
• Yoga Bar 100% Steel Cut Oats - Steel cut oats are made from 100% whole oat groats that are simply cut into smaller pieces. These are minimally processed and retain the wholesome goodness of fibre and complex carbohydrates that curb hunger and reduce your frequent calorie intake. But you have to wait for about 20 to 25 minutes before they’re ready to eat. Since these are very natural, unflavoured, and contain zero trans fats, you can use them to support muscle growth and manage cholesterol levels. Offering 5 g protein and 4 g dietary fibre per 40 g serving, rolled oats cereal is a perfect addition to your active day.
• Muscleblaze Ready to Eat Oats - MuscleBlaze High Protein Oats are a quick and filling meal for busy days. Each serving provides 22 g of protein with added whey protein, along with 12.17 g of dietary fibre to help support muscle recovery, digestion, and longer-lasting fullness. Available in rich Cocoa Chocolate and Blue Tokai Cafe Mocha flavours and made without refined sugar, these flavoured oats are a convenient option for anyone looking to enjoy a high-protein breakfast or snack without spending time cooking. You can have these quick oats in the morning or right after the gym for weight gain, especially in the form of lean muscles.
• Myfitness By Paradise iOats-H2O Oats Powder - Instead of whole oats, this product contains powder of oats that you can mix in milk, smoothies, or homemade recipes. It offers the same nutrition as whole oats, without having to chew too much. Packed with 3.5 g of protein and 2.5 g of dietary fibre, it can help provide steady energy, support digestion, and keep you feeling full for longer.

How to Add Oats to Your Diet?

You can use oats to make various customisable options like oatmeal, granola, smoothies, shakes, and more that you can customise and add to your routine for supporting weight loss or weight gain:

• Oatmeal - It’s the most common and simplest way to enjoy high protein oats. Just boil with some milk or water, top them with fruits, nuts, seeds, peanut butter, cinnamon, or maybe drizzle some honey; they’re ready to dig in. Instead of boiling, you can also soak them overnight for an instant oats breakfast.
• Granola Bars - You can make your own granola or buy these from the market; they’re so fun to eat and also offer the goodness of nuts, seeds, and dried fruits. If you’re bored with the same-old oatmeal, you can enjoy oats granola muesli as a healthy snack, sprinkle it over yoghurt, or pair it with milk for a quick and nutritious breakfast for healthy weight gain.
• Baking - You can buy oats online and use them wonderfully in baked recipes such as cookies, muffins, pancakes, breads, energy bars, and brownies. They add a hearty texture, mild nutty flavour, and extra fibre, making homemade treats more wholesome without compromising on taste. If you’re a foodie who can’t resist desserts, make your own with healthy oats and cut unhealthy calories.
• Smoothies and Shakes - Many fitness enthusiasts have rolled oats or oats powder by blending them in smoothies and protein shakes. It’s an amazing way to increase your intake of fibre and complex carbohydrates when you have no time to sit at the table and eat. Since oats help keep you satisfied for longer, they can also reduce unnecessary snacking and support healthy weight loss.
• Coating and Crumbs - Like trying new recipes? You’d love knowing that you can use ground oats instead of regular breadcrumbs for coating cutlets or patties before baking or air-frying. Trust us! They make a crunchy topping for baked casseroles, added with extra fibre.
• Homemade Oat Flour - Oats are also available in flour form that you can use to make high-fibre chapatis or biscuits at home. This way you can enjoy pancakes, muffins, cakes, and other baked foods made with oat flour/powder without any guilt! Just make sure you don’t add a lot of sugar or unhealthy ingredients, which defeats the purpose of weight loss or lean bulking.